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CrossFit WODs

DAY OF WODANAZ

By August 17, 2011No Comments

METCON:

5 Rounds for Time:

15 Double Unders*

10 Air Squats

*Scale to 45 Single Unders

STRENGTH:

Front Squats

3 x 5 @ 80% 1RM

YES. METCON, THEN STRENGTH. BECAUSE WE SAID SO.

OPTIONAL ADDITIONAL METCON:

3 Rounds for Time:

4 Muscle Ups**

8 DB Thrusters @ 45/25# each arm***

**Scale to 4 Pull-Ups + 4 Dips

***Pending equipment, adjust to BB Thrusters @ 95/65#

Amanda Ruhl

Author Amanda Ruhl

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